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Simply Health ME

By Emmy Liscord, MD and Peter Spiegel M.Ed

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Life is complicated. Fitness, nutrition, education, curiosity, grit, and community support all play a role in our long term happiness and health.

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ExplicitSimply Health ME - E70 Grand Rounds on the Ketogenic Diet

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We will update the show notes with links to some of the studies mentioned in the show a little later tonight/tomorrow (scheduling, adulting, kids, et al...)

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Carol Dweck: Stanford professor, researcher coined the phrase and has been the lead researcher on the topic for the past 20+ years.
“The thinking that intelligen

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Today we revisit the topic of FAT and go down the rabbit hole of differentiating between the different kinds of fats and their health benefits and also their heal

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Episode 67: The benefits of Resistance Training
Why is resistance training recommended?
If you have T2D - can reduce plasma glycosylated hemoglobin levels
Increase muscle glycogen stores (this is important f

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Time Restricted Feeding - Looking back at the past year
What is TRF or If?
Why is it one of the most important lifestyle interventions for health?
Insulin
Autophagy
Different kinds of TRE/Intermittent Fasting
16:8

Holidays can be trouble
Starts around Halloween (leftover candy)
Runs through the New Year
Weekly holiday parties
Daily treats at work
Family events
Left overs
24 access to unhealthy food
Alcohol
Hard to “stay on plan”. Seems like everyone is tr

Q1: If I am competing in an anaerobic fitness event (like Strongman), how should I fuel prior to and the day of the event? I typically train fasted, but wonder if my strength suffers a bit due to heavy weightlifting being so anaerobic…
Still early
Be

Three doctors/researchers you should know about in the field of DementiaDr. Dale Bredesen wrote “The End of Alzheimers”
Professor of Neurology Easton Laboratories for Neurodegenerative Disease Research David Geffen School of Medicine at UCLA
Richard

Mindfulness
What does mindfulness mean to Pete & Emmy
Intentional
Present
Inclusive
One tool to improve daily mindfulness - Journaling
What is it? The process of recording daily thoughts, feelings, activities, actions.
Why do people do it? The proces

Gut Micro-Biome
Taken from Lecture by Gerard Mullin, MD Johns Hopkins University School of Medicine for OMA 2018 conference in DC
Disruptions in Gut Microbiome are linked to range of chronic conditions
Certain strains of bacteria predispose you to di

Specialties coming together
“Obesity is a neurobehavioral disorder not a character flaw”, it is disease or hormonal and metabolic dysfunction
It is also at the center of most chronic diseases, thus why so many specialist were in attendance.
Every

You can do any “healthy” diet poorly
Nutrition is not religion
A “poor healthy” diet will work for a while
Because it is probably better then SAD
At some point, you will hit a plateau in your goals (weight loss/health)
All diets CAN be healthy

GERD
What are the symptoms?
Pressure in chest
Nausea
Worse with eating or fasting
What is Gastroesophageal reflux disease? (GE.R.D.)
Stomach acid is needed for digestion
Stomach acid should ideally stay in the stomach
When the lower esophageal sphincter

Our very first guest on the podcast over a year ago, Paul Serafino (https://paulserafino.com/) joins Pete to discuss the importance of prioritization vs. accountability and other useful hacks for a busy, overwhelming work life. Paul is an innovator in t

Check out work by Dr. Lustig who is a pediatric endocrinologist
Book is called “Fat Chance”
Another example of “A calorie is not a calorie”!! Calories affect your body differently
Glucose vs Fructose
Both carbohydrates
Every cell burns glucose.

I have seen a number of questions at various times regarding refueling during events. I wonder if anyone has used BHBs in this setting? Fat bombs? Electrolytes? I am training for a half marathon-8 mile has been my max run so far without so much as wAte

What's your IF routine? And how do you shake it up? Do you change it up by carb cycling? Longer fasts? Shorter fasts? What does Emmy Do?What does Pete Do?Define what fasting isDifferent types of fasts and why someone would want to do one vs. another.
E

In this episode we chat about the past 50 episodes and our biggest takeaways from this journey of health. We each present our top 3-5 pearls of wisdom and how they have affected/changed our perspective on health.

What is the Circadian Rhythm?
Our planet revolves around its axis causing light and dark cycles of 24 hours.
Organisms on our planet evolved to predict these cycles by developing an endogenous
circadian (circa: about and dies: day) clock, which is syn

Comparison
Social Media
The perfect selfie
The perfect family
The stoic athlete
The perfect home
The stylish outfit
The perfect plate of food
At Work
The always happy person
The always successful person
The stylish person
At Home
Your spouse’s ac

The Vanity Episode!Skin
The largest organ in your body
Lots of meds are absorbed
Same with environmental toxins
Your internal health is often reflected by skin
You can fix skin issues by topical stuff alone
Don't put anything on your skin with ingredien

If you like the Simply Health ME podcast and would like to support us, please check out our Patreon Page and become a Patron! https://www.patreon.com/simplyhealthme
TimeNot necessarily got 15-20 mins a day
While watching TV
Take the stairs
Be simple wit

ExplicitSimply Health ME E45 - Review of the American Academy of Pediatrics July 2018 Food Additives and Child Health

If you'd like to support the podcast, click on the link to our Patreon page https://www.patreon.com/simplyhealthmeFood Additives and Child Health
The recent policy statement from the American Academy of Pediatricshttp://pediatrics.aappublications.or

What is Fiber?
The Institute Of Medicine defines functional fibers as non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized.
Dietary fiber, the indigestible p

Listener Questions
"I think it would be interesting to discuss how to handle it when your partner is not on board or there is conflict because of weight loss. I've seen the question come up on several other groups about partners being discouraging or

In this episode Pete interviews Simon Drew, the host of the very popular podcast The Practical Stoic. Simon is a wealth of information on stoicism and his perspectives are a great service to our small Facebook group. You should really check out his podc

What do we mean by Fat adaptation
A sugar-burner can’t effectively access stored fat for energy. What that means is an inability for skeletal muscle to oxidize fat.
You feel fine as long as you are constantly eating and getting glucose. When you miss

We changed our name! The Simply Healthy podcast is now called The Simply Health ME podcast! In today's episode we chat about the role of protein in the body and how much we should be eating (spoiler... it's complicated and there's isn't a ton of agreeme

Nutrition is not Religion
Your diet does not define your morality
What works for one person doesn't necessarily work for another
You can eat healthy if you are vegan, vegetarian, ketogenic, carnivorous, paleo etc.
The key is to ...
EAT REAL FOOD
CUT THE

Overcoming the Fear of Scarcity
Why do we fear scarcity when we don’t need to?
Growing up told to finish our meal
Told we always need a snack on hand (don't want to be caught without a snack)
Our parents, the food industry
True scarcity (poverty /

Disclaimer: We're not endocrinologists!
You are more than a lab value.
Lab values are based off tests run in the 1960s based on high carb standard American diet
What is the Thyroid?
TSH secreted by Pituitary Gland (in your brain)
TSH stimulates the

Emmy interview's Pete about his first marathon...How do we overcome failure and disappointment?
Allow ourselves to feel it all (disappointment, embarrassment, sad, angry)
Be honest about why things didn't work out
Make a plan (be realistic but challenge

Disclaimer: most research is shorter term. No studies in athletes with several months / years of fat-adaptation under their belt. Let’s remember epigenetics.
What is metabolic flexibility?
Ability to burn carbs or fat efficiently. Many lean profes

What is cholesterol?
Cholesterol is a waxy, lipid in every cell’s membrane and our blood plasma, vital for life
It insulates neurons
Building cellular membranes
Metabolizing fat soluble vitamins
Produces bile to help digest food
Synthesis if many horm

ExplicitSimply Healthy E28 - Healthy choices when eating out or at work

This episode is more about how to make some better choices around nutrition when it’s more difficult than preparing your own meals at home.
Eating out 1. You can always get Salad + meat Ask for oil / vinegar instead of dressing (most salad dressing h

In this episode Pete and Emmy talk about the allure and draw of artificalial sweeteners and why they are not as good a choice as we may have previously believed.
Sweeteners are a broad class of non-nutritive compounds—things that taste like sugar but

We are more complicated then simply fuel in - fuel out
Lots of things happen in between and these processes are mediated by hormones
What is a hormone?
Molecules produced by your your body that regulate many processes in your body. Hormones are influenc

Why are we doing this episode? Em’s been quite sick. Pete has been injured. Some tips and tricks to get your head right about being sick or injured.
1. Acknowledge your illness
Emmy was in denial about her sinusitis…. And what was the result? Advi

Ask yourself 1. Is the person selling something? If so what? A bar? A shake? A service? 2. Who funded the study? A pharmaceutical company? A supplement company? 3. Is the study done on humans or animals? Don’t discount either just be thoughtful. Rats

Pete and Emmy talk about how real the struggle is when trying to feed kids healthy choices in the modern world. Tricks, tips, and commiserations abound in this episode!
Why is it Hard
It’s the ONE thing kids can control
Parenting is exhausting, you wa

Supplements - Big take away points:
Get nutrients from Food
Be selective in your supplementation
Focus on your lifestyle first
Food synergy concept
Supplements are an over-simplificiation
Nothing is benign!! This JAMA article on “anti-oxidant” use

What is “Autophagy”?
Auto-phagy (from the Greek for self-eating). Cell degrades its dysfunctional proteins. The body can use the components for important chemical processes in the body. Autophagy’s main roles are:
– remove defective proteins

Pete messed up and thought it was the 20th episode but he got a little ahead of himself. No biggie! It's our first opportunity to answer a few listener questions from the Facebook group on the podcast.
Question 1: When do I eat working nights? I no

Pete and Emmy speng a good chunk of time going through a bunch of the podcasts that have helped them get their heads around healthy living. Who’s Who in the Health Podcast world
Start Here and Why
“Primary Blueprint” - Mark Sisson iTunes/Google

Pete and Emmy discuss weight loss and fitness plateaus. Why they happen and how you can get past them.
What is a Plateau?
“a state of little or no change following a period of activity or progress” -Google Definition
“a relatively stable level, p

Pete and Emmy dig into the differences and similarities of LCHF (Low Carb/High Fat) and Ketogentic eating as tools for weight loss and longevity. They also spend some time dispelling some common misconceptions and confusions over the ketogenic way of ea

Pete and Emmy talk about the basics of what Intermittent Fasting is, how to get started, and what are a few of the most common questions people have when incorporating IF as part of their health protocols.

In this episode Pete and Emmy discuss different strategies for tackling a stall or boredom in their healthy pursuit. There are lots of ways one can switch up what you're doing that can be beneficial. The important thing is to be honest with yourself and

Our first interview with a local central Mainer who has embarked on a healthy living life. One my biggest complaints with some of the podcasts on the subject of ketogenic living and intermittent fasting is that they are always interviews with experts or

Why have resolutions?
We all love starting something new and with that we often feel like we need to have a end result to focus on and help us ‘finish what we started’.
Many of us feel like we’ve let things slip as we get older. I’m not talking

In this episode we discuss one of the most destructive hidden habits of pursuing a fitness goal and a fitness lifestyle. The reality of chronic overtraining can be devastating on the body and, more importantly, on the mind. There are warning signs to be

In this episode Pete and Emmy discuss strategies for surviving the cornicopia of food choices surrounding the holiday season. What are some ways to deal with the fears and anxieties that come with trying to make healthy food choices when confronted with

Pete and Emmy talk about Pete's long term addiction and recovery from sugar. The similar patho-physiology between sugar and opiate addiction is something that needs to be out in the open. Our society has been conditioned to crave and then need sugar in

In this episode we explore the connection between health and our work lives. The choices we make for health are the same kinds of choices we make in business. We can't be good at one without being good at the other.

ExplicitSimply Healthy Podcast Episode 1: Paul Serafino LEAN business is not just for business.

In this episode we will interview Paul Serafino, an expert in LEAN business consulting, on how discovering Intermitent Fasting has changed his productivity and focus in his career as well as his personal life.